Category: Uncategorized

13 HIMS gathered round the table to be reminded of their Not Guilty verdict. PTL!

Q- Djibouti

PAX

Apollo
One Man Band
Road Rage
Huffy
Mike High
Astro
Rudy
Doubtfire
Bulldog
Manchester
Tackleberry
Vespa

Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
COT
PAX: Dora, Colson, Bob Ross (Q)

Backblast: March 6th, 2025

AO: The Wall – Riverside Park – Perrysburg, OH

PAX:
Photon – Q
Bourbon
Coconut
Finkle
Geppetto
Huckleberry
Irish Hoss
Mile High
Pimento
Spaulding

Workout: Michael Bauer's Off The Wall

FNG’s: N/A

Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him

Warm-up: In cadence to music

Sumo Squats (2 is 1) – 10
Gore Claps (2 is 1) – 10

The “Thang”:

Part two in YHCs Michael Jackson dance series, this was the shoulder-free follow-up with a spotlight on Michael’s best album, Off The Wall.

This was a 12-round ladder workout where a new rung was added to the ladder each round, each rung being an exercise out of the standing position. After each round, all PAX ran the stairs and SSHed while waiting for the 6 to finish. For the work portion, the PAX lined up side-by-side about 6 feet apart from one another in two lines drawn off by a sets of cones. This spacing was used to ensure every PAX had enough space to perform the Off The Wall routine without any collisions. On the Qs count the routine started, with YHC calling out cadence throughout its entirety. During the last 4-count of each “rung” in the routine, the Q also called out what the next movement/exercise would be in the progression. This continued until the routine was complete for any given round. Run the stairs and repeat until entire routine was built and run in succession. The culmination of this was a 1:30 minute, in cadence routine performed by all PAX, from the standing position, to the backing “Burn This Disco Out” track.

Dance exercise were as follows…and yes, they were included to try and mimic the dance moves MJ might actually use on a dancefloor.

Rd. Measures
1.) Forward Lunge Walk (slow): 4
2.) Squat Kicks: 4
3.) Boy Bands (2 is 1): 4
4.) Monkey Humpers (2 is 1): 4
5.) Skiers (2 is 1): 4
6.) SSHs (2 is 1): 4
7.) Lateral Hops (Right/Left) (2 is 1): 4
8.) High Knees (2 is 1): 4
9.) Flying Squirrels: 4
10.) Apolo Ohnos (2 is 1): 4
11.) Star Jumps: 4
12.) Squat Compass: 4

Ended with:
Count-O-Rama: 10
Name-O-Rama

The Six – Spaulding

LDP3

Ball of Man

Spreadsheets from the Gloom: The chilly temps and brutal wind didn’t stop us from Burning The Disco Out at The Wall this morning. While it won’t go down as the best beatdown of all time (I still believe Thriller Reprise takes that spot), this was a worthy follow-up in the series. Learnings were implemented from the Thriller beatdowns to make the cadence work smoother and the overall timing better. But the next run of this will include some changes. It is quite obvious watching the video footage that plyometric exercises should not be included in these workouts, especially ones that involve moving in a lateral direction. Synchronizing jumps is all but impossible with zero rehearsal time. So while the explosive moves DO make the workout harder and the visuals of the routine better (more dynamic range to the dance moves), they are simply too difficult to perform in cadence safely. Lateral hops will definitely be removed on the next run, with Apolo Ohnos pulled as well. Bonnie Blaires could probably replace the latter. Another improvement that will be made in all future runs in this dance series is to ensure the backing track is in the same time signature the entire song. There were several times during the beatdown when cadence got completely thrown off in the middle of a round with little understanding as to why. It wasn’t until AFTER the beatdown that YHC listened back to the track and discovered that the bridge/breakdown was 9 measures and the chorus 5 ½. As great as “Burn This Disco Out” is as a track, it will not be used in the future for this specific reason. Unless 6 or 8-count exercises are tried, songs will only be chosen if they are in 4×4 time throughout their entire duration.

Issues aside, Off The Wall was able to push a 12 rung ladder into a 45 minute workout, but there was no time for anything beyond one run-through of the final round. 45 minute beatdowns may need to be reduced to just 10 rounds to allow a few minutes for a second/third final run-through of the whole routine.

One change that I would still like to make would be to give other PAX the opportunity to lead the routine during different rungs if desired. I originally suggested that Coconut could lead the final round so that I could man the video camera, but once Spaulding agreed to take the video, Coco encouraged me to lead the final run-through myself. This is where an hour can certainly come in handy. Leading the cadence takes the routine to a whole new level in terms of difficulty, and I know there is at least one PAX interested in and capable of doing so.

Thank you to the nine HIMs who joined me for this one, whether they knew what they were getting into or not. Leading these routines is very fulfilling, and the positive feedback I continue to receive on them will encourage me to keep pumping them out. So similar to Thriller, this beatdown will be back. And this approach will be back. Keep a lookout for “Michael Bauer’s JAM” coming this summer.

Date: 3/7/25
AO: Nightmare
PAX:
Photon
Guardian
Bourbon
Spaulding
Carmen Sandiego
Gold Star
Capitol
Huckleberry
Badger-Q

Warm up
Mosey around parking lot
SSH IC x 35
Potato Pickers IC

Thang:
Cones set up on separate ends of parking lot. Start on 1st side with exercise for 35 reps then run to next side and do 5 merkins or burpees and then run back. 9 total exercises which were rotated through. Every third exercise was in cadence. YHC had some serious struggles with American hammer cadence but the PAX assisted and we made it through. Also, found out 35 American Hammers were difficult in cadence so audibles were made for both rounds. Made it through almost 1.5 rounds with a mosey after the first round. Gold Star assisted in second round of cadence with copperhead squats. Appreciate fellow HIM’s who tolerated the 1990 playlist which had a wide array of music but ended heavy on the breakup/love songs. Next time I will pre-read what the AI machine puts together.

Bonnie Blairs
LBC’s
Copperhead Squats IC
Big Boy Sit Ups
Wojo’s
American Hammers IC
Jump Squats
Flutter Kicks
SSH IC

COT
Count o rama
Name o rama
LDP
Announcements
Ball of man

Beatdown on 2/18/25

Q: Everest

PAX List:
Huckleberry
Salisbury
Gold Star

Teams of 2, rolled a dice to determine the workout for the other team.

3/5/25
Grantland
The Giving Tree
Irish Hoss – Q
Huck
Photon
Ukelele
Echo
Carmen SanDiego
Capital

Warmup
8 count motivator
Imperial walker
Chainbreakers

Beatdown followed the story of the giving tree.

Phase 1 – boy playing with Tree 2rounds of below.
Jungle boys x 20
Mt. climbers x30
Kracken Burpees x10
Run – boy running off
Money Apples to sell –
Apple pickers 10 / lt. dans x15/ goblet x20 squat
Run
House – branches to builde
30 Rows / 30 curls / 30presses
Run
Trunk – Boat
20 Buzz saw / rifle carry / 20American hammers
Run
Stump – sit and rest
Cactus jump Rick Flare squats – as a group in cadence.

Ended in COT

3/5/25 0500-0630 Blackops vert ruck at Maple St boat launch

4 miles ish and 760 ft of elevation with a 70lb sandbag swap and a rucksack hill sprint rotation.

Pax:
Piggly wiggly
Iso
Callahan
Purdy
Guardian- Q

COR
NOR
6 – Piggly Wiggly
Announcements (gear order, Blackops spartan training, raffle in memory of Geppetto’s dad)
LDP 3 – meetings
Prayer (Callahan’s family, Purdy’s parents, Geppetto’s family)

3/5– Black Ops Hill Sprints

Q – Full Pull

PAX:

GMO
Viper
Pooh Bear 


The Thang:


Warm-up – Round of dynamic stretching

Run to Hill

Sprint up the hill
Walk/recover jog down the back
Repeato

Run back to parking lot
COT

Lonzo
Lyman
Footloose
Gepetto
Bourbon
Woodstock – Q

Played a game of memory:
Cossack squats
Curls
Incline merkins
Rows
Rocket Squats
Ssh
Hillbilly Walkers
Mtn Climbers
Shoulder press
Kettlebell swing
Lt Dans
Burpees
Calf Raises

Finished with suicides.

Great morning to be back out.

Necropolis ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Workout:
We rucked to the top side of Fort Meigs the long way. We carried a 20 lb sand bag rotating every three minutes with 20 reps of curls, shoulder press, or skull crushers. We got 2.89 miles in.
6 Speech
Count-o-rama: 3
Name-o-rama:
Bulldog
Huffy
Van Wilder – Q
Announcements
LDP3
Prayer Intentions